Ideal weight by height: Discover how to calculate yours

Many people want to know their ideal weight by height to evaluate if they are within a healthy range.

This information is essential not only for appearance but also for health, as being underweight or overweight can increase risks.

In this article, you’ll learn how to calculate your ideal weight, check reference tables, understand the limitations of this method, and apply strategies to reach and maintain a healthy balance.

What is ideal weight by height?

It’s an estimate that relates body weight to a person’s height. The most widely used method is the BMI (Body Mass Index), recognized by the World Health Organization.

How to calculate using BMI

Formula:

BMI = weight (kg) ÷ height² (m)

Example:
Person with 1.70 m and 65 kg → BMI = 65 ÷ (1.70 x 1.70) = 22.5 (healthy weight).

WHO Classification

• Below 18.5 → underweight
• 18.5 – 24.9 → healthy weight
• 25 – 29.9 → overweight
• 30 – 34.9 → obesity I
• 35 – 39.9 → obesity II
• 40+ → obesity III

Table of ideal weight by height

Limitations of BMI

• Doesn’t separate muscle mass from body fat.
• Athletes may have a high BMI but low fat percentage.
• Ideally combined with waist circumference and body fat percentage.

Strategies to reach ideal weight

• Balanced diet including lean protein, complex carbs, and healthy fats.
• Strength training and cardio to improve body composition.
• Portion control to avoid excess.
• Quality sleep for hormonal balance.
• Proper hydration throughout the day.

Common mistakes

• Relying only on the scale.
• Following fad diets without scientific support.
• Cutting out entire food groups without professional advice.
• Comparing yourself to unrealistic standards.

Calculating ideal weight by height is a useful guideline but not an absolute truth. The focus should always be on healthy, sustainable habits that promote energy, strength, and well-being.

Download the Befit app to calculate your ideal weight and access personalized training and nutrition plans.